What Strength Training Have You Done Today

[old] DIESEL · Post by **[old] DIESEL** » January 27th, 2005, 12:29 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Alistair @ Jan 27 2005, 11:18 AM)</div></td></tr><tr><td class='quote'>Hey guys. My Uni Rowing club (which I've just joined) do a weights routine. At the moment I'm just looking at one day a week full body as that's all I can fit in. Convieniently happens to be the day before a total rest day They currently do this: 3 x 10 reps Bench Press Deep Squats Upright row Lunges (with bar on shoulder) Shoulder pull Clean press Now to me this doesn't look ideal, as there seems to be a fair bit of very similar exercises, particularly the Upright row and Clean press. Also, while they work a lot on the quads, there's nothing really for the hamstrings. Which I accept isn't as useful for rowing, but to exercise one and not the other goes against everything I was taught back when I was doing sports science. Just wondering if anyone had any thoughts? At the very least I'm thinking about adding in a leg curl. </td></tr></table> What is a shoulder pull? Please describe. For hamstrings, the leg curl isn't the best exercise. Try Stiff-Leg/Romanian Deadlifts or Good Mornings, instead. Also, what's the purpose of your weightlifting? a 3 x 10 protocol is not the most efficient way to gain either strength or mass. That routine sounds like you got it out of some cheesy bodybuilding rag. For example, you can't really do 10 reps of clean and jerk with the appropriate weight you'll need to get a training effect (i.e. more strength and explosiveness - which is the whole point of doing olympic movements) and still maintain good form. take care, D

[old] Alistair · Post by **[old] Alistair** » January 27th, 2005, 12:54 pm

This is what most of the guys do. Myself I'm not to sure why exactly it was chosen, I just joined and wasn't a member when they set it out. Shoulder pull is (IMHO) a not very good machine, where you pull handles inwards towards your chest. I'm probably going to replace this with a Bench Pull, but I need to check if the weights benches there go high enough for me to be able to extend my arms. The worry I have with the good mornings and so on is it's been more than 2 years since I did any proper weights, and as such stabilising muscles are probably in poor condition and don't want to risk damaging my back.

[old] Yoda1 · Post by **[old] Yoda1** » January 27th, 2005, 2:40 pm

Alistair, Couple of questions. Do you mean clean and press? What is a bench pull? I agree with Diesel, it looks like someone is just passing off something they read in a magazine. Dangerous people, these magazine folks. If your workout is going to be a limited one. In other words, one that just has a few exercises then "Deep Squat" will work both your hamstrings and your butt. I hope these people that gave you the workout told you to perform the squats in a rack. And the lunges are going to work the hamstrings and butt as well. It's one of the favorite exercises for women. Work hard on lunges and you'll be able to wear a bikini. Yuke! Yuke!! Yoda

[old] Alistair · Post by **[old] Alistair** » January 27th, 2005, 2:52 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Yoda1 @ Jan 27 2005, 06:40 PM)</div></td></tr><tr><td class='quote'>Alistair, Couple of questions. Do you mean clean and press? What is a bench pull? I agree with Diesel, it looks like someone is just passing off something they read in a magazine. Dangerous people, these magazine folks. If your workout is going to be a limited one. In other words, one that just has a few exercises then "Deep Squat" will work both your hamstrings and your butt. I hope these people that gave you the workout told you to perform the squats in a rack. And the lunges are going to work the hamstrings and butt as well. It's one of the favorite exercises for women. Work hard on lunges and you'll be able to wear a bikini. Yuke! Yuke!! Yoda </td></tr></table> Yep clean and press, managed to miss out the "and" somehow... POST EDIT: This bit is talking about the squat, not the clean and press I don't know how the others do it, but I'd do it inside a rack, where if I drop it the barbell will just hit the side bars. If it's a smith cage you're talking about, there's no way I'm going to use one of those. Too many stories of people damaging joints due to it only letting you move in one plane.

[old] Alistair · Post by **[old] Alistair** » January 27th, 2005, 2:54 pm

Oh yeah, a bench pull is where you lie flat on a weights bench with a barbell (or two dumbells) held in your hands below the bench. You then raise it/them vertically. I'll see if I can find an example online somewhere

[old] Alistair · Post by **[old] Alistair** » January 27th, 2005, 2:58 pm

Conveniently on the uk C2 site: <a href='http://www.concept2.co.uk/guide/guide.p ... robler_one' target='_blank'>http://www.concept2.co.uk/guide/guide.p ... ler_one</a>

[old] Alistair · Post by **[old] Alistair** » January 27th, 2005, 3:07 pm

While finding the aforementioned example I think I now know where the club got their weights program from. Seems they're using the "power" (mid to late preperation) sessions here: <a href='http://www.concept2.co.uk/guide/guide.p ... al_weights' target='_blank'>http://www.concept2.co.uk/guide/guide.p ... hts</a> the numbers specified seem to be fairly close to what the club do: 1. High Pulls 2. Press Behind Neck 3. Front Curl 4. Bent Over Rowing 5. Lateral Dips (right hand) 6. Lateral Dips (left hand) 7. Squat 8. Bench Press 9. Clean and Press 10. Jack-knife Crunch 11. Bench Pull 12. Back Extensions I'm assuming the Bench press got dropped in favour for the shoulder pull for some reason, possibly the bench doesn't go high enough, or they were having technique problems.

[old] John Rupp · Post by **[old] John Rupp** » January 27th, 2005, 5:07 pm

The bench pull has a history of causing injuries to the ribs.

[old] Yoda1 · Post by **[old] Yoda1** » January 27th, 2005, 5:24 pm

Alistair, You just scared the h*** of me. You said you didn't know how to perform a clean and press. I hope there is a good knowlegable instructor there that can teach you the proper methods of lifting. If not, to be flat blunt, I would walk out of there and find a facility that has trained instructors. To many people have been injured thinking they are doing something correctly when, in fact, they are not. Weight lifting can be dangerous if not done correctly. Many times injuries do not surface for years. This is a case where if you are not positive that the person teaching is not qualified, walk away. I'm sure many of the folks that visit this forum with lifting knowlege will tell you the same thing. Yoda

[old] John Rupp · Post by **[old] John Rupp** » January 27th, 2005, 5:53 pm

Yoda, Your comments are right on. Six months or so ago a woman told me she was very excited about joining a gym, as they had lots of machines and a trainer. The trainer told her she worked with all kinds of athletes and had a good reputation (so she said). In a very low key way, so as not to dampen her enthusiasm, I advised against going that route and gave some alternatives. However I was also thinking, as long as she didn't get injured. her enthusiasm would be a benefit to her aims. Well guess what. She did everything exactly how the trainer told her to do it and now she has a rotator cuff injury that has been lingering on for the last 4 or 5 months. Also she keeps taking the advice of PT's who have her lifting her arm over her head, so as to prevent her shoulder from "locking up". Perhaps they are related to the trainer? In any case, every time she went for PT, her shoulder got worse. I often think that I am too easy going. Some on the forum here can probably attest to this. My advice for anyone who doesn't have the experience is to stay OUT of gymnasiums that have trainers, and never ever take the advice of a trainer unless you KNOW that they know what they're doing. I would say at least 95% of them don't.

[old] Yoda1 · Post by **[old] Yoda1** » January 27th, 2005, 8:58 pm

Hi John, Unfortunately you're right about the trainers in many gyms. The first question that should be asked when looking for a trainer is, "May I see your certification". Too many young high school grads that played football are the ones that are telling clients how and what to do in their workouts. I don't have any certification, but I've been around so long and have developed a reputation that I get many referrals, especially the older folks. Probably one of the reasons I beleive so firmly in Super Slow. The more knowlegeable trainiers will discuss and even suggest different methods and exercises, but they would rarely, if ever, try to train someone over the internet. It's too important to see your client. As far as you friend is concerned, should you see her, you might tell her that I had both shoulders replaced and the 3 main exercises that the therapist consistantly made me do was internal and external rotation and stretching each arm slowly overhead. Absolutely, NO overhead lifting. Hey, hang in there. How's the rollerboard? Yoda

[old] John Rupp · Post by **[old] John Rupp** » January 27th, 2005, 9:17 pm

Yoda, Right. Apparently the goal of many P/therapists is to end up getting the shoulder/s replaced. So they do everything possible to destroy them in the meantime, instead of letting them heal. The rollerboard is on hold, until the rain stops. But I'm looking forward to complete it. Hopefully this weekend.

[old] Alistair · Post by **[old] Alistair** » January 27th, 2005, 9:35 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Yoda1 @ Jan 27 2005, 09:24 PM)</div></td></tr><tr><td class='quote'>Alistair, You just scared the h*** of me. You said you didn't know how to perform a clean and press. I hope there is a good knowlegable instructor there that can teach you the proper methods of lifting. If not, to be flat blunt, I would walk out of there and find a facility that has trained instructors. To many people have been injured thinking they are doing something correctly when, in fact, they are not. Weight lifting can be dangerous if not done correctly. Many times injuries do not surface for years. This is a case where if you are not positive that the person teaching is not qualified, walk away. I'm sure many of the folks that visit this forum with lifting knowlege will tell you the same thing. Yoda </td></tr></table> Sorry, the "I don't know how the others do it" is talking about the squat, where you're mentioning "I hope these people that gave you the workout told you to perform the squats in a rack." and was talking about the fact that I didn't know how the rowing club were doing it, but I'd just use a standard rack. I'm not very good at keeping a constant thread of conversation going (or proof reading what I just wrote), which is probably where the confusion arises from. I know how to do a clean and press, used to do it as part of my workouts a couple of years ago. Not with a rack, not with a smith cage.

[old] Alistair · Post by **[old] Alistair** » January 27th, 2005, 9:42 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Jan 27 2005, 09:07 PM)</div></td></tr><tr><td class='quote'>The bench pull has a history of causing injuries to the ribs. </td></tr></table> Any particular reasons? I'm curious as to why/how Just putting pressure on them against the bench?

[old] John Rupp · Post by **[old] John Rupp** » January 27th, 2005, 9:59 pm

Alistair, Yes from the weight on your ribs, then they are moving as the additional weight is being pulled up and down.